Mon 13th Nov 2017 at 7:00am by DocM
Run > Intervals
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Time
45:53
-
Miles 4.39
-
Min/mi 10:27
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Pacing
74%
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WAVA
51.30
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Stride(cm)
85
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Cals
388
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Cadence
182
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Asc(m)
42
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Hillscore
3
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 6:54(11:06/m) 55cal 5.4/8.66mph
2) 0.62m - 5:16(8:29/m) 56cal 7.08/7.81mph
3) 0.62m - 6:00(9:39/m) 54cal 6.22/7.83mph
4) 0.62m - 6:25(10:20/m) 56cal 5.81/7.85mph
5) 0.62m - 7:24(11:55/m) 53cal 5.04/6.97mph
6) 0.62m - 6:27(10:22/m) 56cal 5.79/7.16mph
7) 0.62m - 7:01(11:18/m) 55cal 5.31/7.2mph
8) 0.04m - 26(11:04/m) 3cal 5.42/6.53mph
===
1) 0.62m - 6:54(11:06/m) 55cal 5.4/8.66mph
2) 0.62m - 5:16(8:29/m) 56cal 7.08/7.81mph
3) 0.62m - 6:00(9:39/m) 54cal 6.22/7.83mph
4) 0.62m - 6:25(10:20/m) 56cal 5.81/7.85mph
5) 0.62m - 7:24(11:55/m) 53cal 5.04/6.97mph
6) 0.62m - 6:27(10:22/m) 56cal 5.79/7.16mph
7) 0.62m - 7:01(11:18/m) 55cal 5.31/7.2mph
8) 0.04m - 26(11:04/m) 3cal 5.42/6.53mph
6:54 5:16 6:00 6:25 7:24 6:27 7:01 26
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 31 | 31 | 8:21 | 191 188-192 | 0/5 |
0.13 | 1:14 | 43 | 11:24 | 188 186-190 | 0/2 |
0.19 | 1:54 | 40 | 10:34 | 188 186-190 | 4/0 |
0.25 | 2:50 | 57 | 15:05 | 149 124-190 | 5/0 |
0.31 | 4:10 | 1:20 +26 | 21:19 | 189 188-190 | 2/0 |
0.38 | 4:55 | 45 | 11:57 | 191 188-194 | 2/0 |
0.44 | 5:33 | 38 | 10:02 | 191 190-192 | 2/0 |
0.50 | 6:09 | 36 | 9:42 | 191 190-192 | 0/1 |
0.56 | 6:46 | 37 | 9:53 | 190 188-192 | 0/0 |
0.63 | 7:22 | 36 | 9:33 | 190 188-190 | 0/2 |
0.69 | 7:55 | 33 | 8:55 | 191 190-192 | 0/3 |
0.75 | 8:31 | 36 | 9:30 | 190 188-192 | 0/3 |
0.81 | 9:05 | 34 | 9:09 | 192 188-198 | 0/2 |
0.88 | 9:36 | 31 | 8:19 | 199 196-200 | 0/4 |
0.94 | 10:07 | 31 | 8:09 | 190 182-194 | 0/5 |
1.00 | 10:37 | 29 | 7:52 | 189 174-194 | 0/4 |
1.06 | 11:06 | 30 | 7:52 | 193 192-194 | 0/3 |
1.13 | 11:37 | 31 | 8:09 | 195 192-198 | 0/3 |
1.19 | 12:08 | 31 | 8:21 | 197 192-200 | 1/0 |
1.25 | 12:40 | 32 | 8:33 | 195 188-198 | 1/0 |
1.31 | 13:17 | 37 | 9:52 | 187 184-190 | 1/0 |
1.38 | 13:57 | 39 | 10:32 | 187 186-190 | 1/0 |
1.44 | 14:33 | 36 | 9:43 | 187 184-192 | 0/0 |
1.50 | 15:24 | 51 | 13:41 | 164 118-188 | 0/1 |
1.56 | 16:31 | 1:07 +31 | 17:47 | 178 122-196 | 0/2 |
1.63 | 17:05 | 35 | 9:12 | 185 182-190 | 0/3 |
1.69 | 17:39 | 33 | 8:51 | 188 180-202 | 0/0 |
1.75 | 18:10 | 31 | 8:13 | 190 184-200 | 0/0 |
1.81 | 18:41 | 31 | 8:18 | 188 184-198 | 0/0 |
1.88 | 19:12 | 31 | 8:23 | 192 184-194 | 1/0 |
1.94 | 19:45 | 33 | 8:42 | 196 194-196 | 0/1 |
2.00 | 20:19 | 35 | 9:13 | 197 196-200 | 2/0 |
2.06 | 20:51 | 32 | 8:34 | 192 188-194 | 0/0 |
2.13 | 21:29 | 37 | 9:56 | 186 184-186 | 2/0 |
2.19 | 22:07 | 39 | 10:18 | 188 184-190 | 0/1 |
2.25 | 22:55 | 47 | 12:37 | 168 118-190 | 0/0 |
2.31 | 23:58 | 1:03 | 16:49 | 139 126-178 | 1/0 |
2.38 | 24:35 | 37 | 9:55 | 152 118-198 | 0/0 |
2.44 | 25:07 | 32 | 8:32 | 193 192-198 | 0/0 |
2.50 | 25:40 | 33 | 8:46 | 195 180-200 | 1/0 |
2.56 | 26:13 | 33 | 8:49 | 198 198-198 | 3/0 |
2.63 | 26:46 | 33 | 8:53 | 198 198-198 | 1/0 |
2.69 | 27:20 | 34 | 8:59 | 194 184-198 | 0/0 |
2.75 | 27:59 | 39 | 10:22 | 188 186-190 | 0/0 |
2.81 | 28:33 | 34 | 9:11 | 189 188-190 | 1/1 |
2.88 | 29:08 | 35 | 9:22 | 188 184-190 | 0/2 |
2.94 | 30:10 | 1:01 | 16:23 | 148 118-188 | 0/1 |
3.00 | 31:08 | 58 | 15:33 | 150 128-182 | 0/1 |
3.06 | 32:16 | 1:08 | 18:02 | 174 132-188 | 1/0 |
3.13 | 33:07 | 52 | 13:44 | 150 118-186 | 1/0 |
3.19 | 33:56 | 49 | 13:00 | 155 118-190 | 3/0 |
3.25 | 34:58 | 1:02 | 16:31 | 128 118-132 | 2/0 |
3.31 | 35:35 | 37 | 9:50 | 188 188-188 | 0/1 |
3.38 | 36:11 | 37 | 9:48 | 184 182-186 | 0/2 |
3.44 | 36:49 | 37 | 9:56 | 188 184-194 | 1/0 |
3.50 | 37:22 | 33 | 8:54 | 196 194-200 | 0/0 |
3.56 | 37:53 | 31 | 8:22 | 200 200-200 | 1/0 |
3.63 | 38:25 | 31 | 8:23 | 199 198-200 | 3/0 |
3.69 | 38:56 | 31 | 8:21 | 196 188-200 | 1/1 |
3.75 | 39:34 | 38 | 10:11 | 177 136-196 | 0/2 |
3.81 | 40:21 | 46 | 12:22 | 178 118-194 | 0/0 |
3.88 | 41:00 | 40 | 10:36 | 175 118-190 | 3/0 |
3.94 | 41:51 | 51 | 13:34 | 190 188-190 | 2/0 |
4.00 | 42:29 | 37 | 9:57 | 188 184-190 | 1/0 |
4.06 | 43:04 | 35 | 9:24 | 190 188-192 | 0/1 |
4.13 | 43:38 | 35 | 9:15 | 186 186-186 | 0/2 |
4.19 | 44:22 | 44 | 11:42 | 158 118-188 | 0/0 |
4.25 | 45:13 | 50 | 13:22 | 151 118-190 | 4/0 |
4.31 | 45:54 | 41 | 10:59 | 173 122-192 | 4/0 |
4.38 | 46:40 | 46 | 12:19 | 166 132-192 | 5/0 |
Elevation
Asc 42m,
Range 37m, Flat prediction 44:08
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
18 4.8% | 15:27 |
14 4.3% | 12:20 |
See your biggest climbs |
Cadence
182 (202 max)
Stride Length: 85cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 81.9 | 190 | 3.9 | 38:16 | 9:49 |
Walk | 17.2 | 126 | 0.4 | 8:07 | 18:13 |
Pause | 0.9 | - | - | 26 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:58 | 8:58 | 52.62 |
5km | 31:20 | 10:05 | 52.61 |
5M | 52:58 | 10:36 | 50.80 |
10km | 1:07:20 | 10:50 | 50.03 |
10M | 1:53:51 | 11:23 | 48.74 |
Half | 2:33:24 | 11:43 | 47.25 |
20M | 4:04:43 | 12:14 | 46.60 |
Mara | 5:29:42 | 12:35 | 45.80 |
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